Over The Mountain Triathlon - TriathlonOlympic


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Kings Mountain, North Carolina
United States
Set Up, Inc.
70F / 21C
Sunny
Total Time = 2h 39m 2s
Overall Rank = 29/154
Age Group = 35-39
Age Group Rank = 5/25
Pre-race routine:

Up at 4:30am. Coffee, Oatmeal and PB toast and on my way. Arived at T1 around 6:15, got everything setup and then drove back to T2 to setup there and then took the bus back to the start.
Event warmup:

My warmup was putting on my wetsuit. Breeze was coming off the lake and made it a little chilly standing around. Stretched a little and got ready to go.
Swim
  • 30m 48s
  • 1640 yards
  • 01m 53s / 100 yards
Comments:

Made a consious effort to try a little harder on this swim since my yards are a lot higher than last year. Felt good the entire way. Was bouncing around navigation wise after the turn due to the chop pushing me right. Had a toe tickler the last 200 yards or so and was driving me nuts. Got out of the water expecting to drop a minute from last year...and all be damned at a good 90 seconds slower! Ugh.
What would you do differently?:

Came to find out the swim was long this year. Compared swim times of the Open guys and AG winners from last year to this year and times were almost 1:30 or so slower across the board. That made me feel better, at least when I got home. Other than that, felt good.
Transition 1
  • 02m 2s
Comments:

Decent transition. Faster than last year.
Bike
  • 1h 23m 28s
  • 27.96 miles
  • 20.10 mile/hr
Comments:

Felt terrible coming out of T1. Legs felt like jello. Overdid the training a bit I think during the week with an all out 20m ride on Tuesday and a hard tempo on Wednesday. Lesson learned. Started feeling better around mile 6 or 7. Felt pretty good after that. Avg was 21.6 through the base of the first climb. Last year this course wiped me out so this year I tried to ride the big hills a little more conservatively w/ lots more high cadence stuff. Felt pretty good cresting the last hill and only had one AG pass me the whole ride. Last few miles were into a slight headwind. First time using the disk cover and it seems to work well. Overall time was 1 minute faster than last year and felt better getting off the bike.
What would you do differently?:

Easier week would be ideal but this wasn't an A or B race for me.
Transition 2
  • 01m 7s
Comments:

Felt kinda slow here and times show it. Just usual fumbling around, nothing comes to mind as being particularly slow. Still faster transition than last year though.
Run
  • 41m 39s
  • 6.21 miles
  • 06m 43s  min/mile
Comments:

Started off feeling great. First mile was 6:41. Worried it might be too fast but said heck with it, lets go. Halfway through I was still feeling great. Had a few people passs me but not in my AG. Surprisingly I never really got tired. The last mile I passed the few people that passed me and a few other 20-24 guys (except for the open female, she was flying). Splits were 6:41/6:48/6:42/6:52/6:48/6:46. Nice even splits considering the course. Big Sur marathon training was a huge help this early in the season. Goal was to break 2:40 and I came in 2:39 so the race was a success. Closer and closer to getting an 35-39 AG award...if I could only swim!
What would you do differently?:

Nothing. "Perfect" run.
Post race
Warm down:

Grabbed some chicken legs, watermelon, snacks, and a coke and chilled out. Loved having the instant results on the big screen.

What limited your ability to perform faster:

Can't swim for poo. Don't ride hills like that in training.

Event comments:

Great race! The town does this one right.




Last updated: 2012-02-29 12:00 AM
Swimming
00:30:48 | 1640 yards | 01m 53s / 100yards
Age Group: 8/25
Overall: 41/154
Performance: Good
Suit: Desoto Black Pearl
Course: One turn, Dogleg Right.
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Average
T1
Time: 02:02
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
01:23:28 | 27.96 miles | 20.10 mile/hr
Age Group: 8/25
Overall: 42/154
Performance: Good
Time Distance Split time Split distance Split speed Speed vs avg. Speed chg. last Elev. chg. 0:03:06 1.00 3:06 1.00 19.3 -0.49 +18 0:05:30 2.00 2:24 1.00 25.0 +5.13 +5.62 -45 0:08:11 3.00 2:41 1.00 22.3 +2.45 -2.67 -21 0:11:46 4.00 3:34 1.00 16.8 -3.06 -5.52 +105 0:14:26 5.00 2:39 1.00 22.5 +2.66 +5.73 +1 0:17:29 6.00 3:03 1.00 19.6 -0.24 -2.90 +55 0:20:05 7.00 2:35 1.00 23.1 +3.29 +3.53 -32 0:23:47 8.00 3:42 1.00 16.2 -3.64 -6.94 +131 0:26:21 9.00 2:34 1.00 23.4 +3.51 +7.15 -53 0:28:35 10.00 2:13 1.00 26.9 +7.09 +3.58 -80 0:31:13 11.00 2:38 1.00 22.8 +2.92 -4.17 -11 0:33:48 12.00 2:34 1.00 23.3 +3.43 +0.51 -69 0:36:35 13.00 2:47 1.00 21.5 +1.66 -1.77 -19 0:40:01 14.00 3:25 1.00 17.5 -2.30 -3.96 +56 0:44:03 15.00 4:02 1.00 14.8 -5.01 -2.71 +117 0:46:24 16.00 2:20 1.00 25.6 +5.75 +10.76 -113 0:48:34 17.00 2:09 1.00 27.8 +7.95 +2.20 -123 0:51:54 18.00 3:20 1.00 18.0 -1.86 -9.81 +49 0:55:46 19.00 3:51 1.00 15.5 -4.31 -2.45 +91 0:58:44 20.00 2:58 1.00 20.1 +0.29 +4.60 -20 1:01:49 21.00 3:04 1.00 19.5 -0.36 -0.65 +6 1:05:16 22.00 3:26 1.00 17.4 -2.40 -2.04 +46 1:09:58 23.00 4:41 1.00 12.8 -7.07 -4.67 +179 1:12:44 24.00 2:46 1.00 21.6 +1.77 +8.84 -82 1:15:14 25.00 2:29 1.00 24.0 +4.19 +2.41 -49 1:18:12 26.00 2:58 1.00 20.2 +0.36 -3.83 +13 1:21:15 27.00 3:02 1.00 19.7 -0.16 -0.52 +23 1:24:17 27.58 3:01 0.58 11.5 -8.37 -8.21 +7
Wind: Some
Course: The bike course is easily the featured element of this race. The 45K course starts at the 1st transition area at Moss Lake and finishes at Patriots Park in downtown Kings Mountain. The bike course is both challenging and beautiful. The course takes participants through two state parks, one national park, and in and out of South Carolina along the way. There are a few long gradual climbs, but nothing too steep. Hardly any portion of this course is level - lots of rollers and moderate ascents and descents. There will be one water bottle handoff location at mile 15 (water only).
Road:  Dry Cadence: 86.
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:07
Overall: Below average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:41:39 | 06.21 miles | 06m 43s  min/mile
Age Group: 4/25
Overall: 16/154
Performance: Good
Time Distance Split time Split distance Split pace Pace vs avg. Pace chg. last Elev. chg. 6:41 1.00 6:41 1.00 6:41 -0:03.30 -50 13:29 2.00 6:48 1.00 6:48 +0:03.55 +0:06.84 -7 20:12 3.00 6:42 1.00 6:43 -0:01.88 -0:05.43 -20 27:04 4.00 6:52 1.00 6:52 +0:07.33 +0:09.21 +23 33:53 5.00 6:48 1.00 6:49 +0:04.26 -0:03.07 +2 40:39 6.00 6:46 1.00 6:46 +0:01.69 -0:02.57 +29 41:44 6.15 1:04 0.15 6:55 +0:10.16 +0:08.48 +13
Course: The run course will now be an out and back 10K through the local neighborhoods. Aid stations will be located every mile (water & energy drink). Never a flat spot on the course.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5